Brian MacKenzie - Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training

First Published in 2012 by Victory Belt Publishing Inc.

Copyright 2012 Brian Mackenzie and Glen Cordoza
All rights reserved

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN 13: 978-1-936608-61-4

This book is for educational purposes. The publisher and authors of this instructional book are not responsible in any manner whatsoever for any adverse effects arising directly or indirectly as a result of the information provided in this book. If not practiced safely and with caution, working out can be dangerous to you and to others. It is important to consult with a professional fitness instructor before beginning training. It is also very important to consult with a physician prior to training due to the intense and strenuous nature of the techniques in this book.

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While writing The 4-Hour Body , I conducted thousands of tests and experiments and consulted with more than a hundred scientists, doctors, and world-class athletic coaches. It was a three-year quest to find the smallest inputs that create the largest outputs. On the endurance front, one name came up again and again: Brian MacKenzie. If you want to go from zero to marathon in 12 weeks, or perhaps run 100 miles and dead lift two to three times your body weight without struggle, hes your secret weapon. Listen and learn.

Timothy Ferriss, #1 New York Times best-selling author of The 4-Hour Body

The title of Brian Mackenzies book, Power, Speed, Endurance , calls to mind the famous Olympic motto Citius, Altius, Fortius and the authors goal is similarly to attain harmony in athletics, updated to the multifunctional movements that enhance performance today. It has been my pleasure to mentor Brian over the years and to watch his growth as an athlete and now coach. The sincere sharing of knowledge about the latest in sports technology is what the reader needs, and what the author delivers in this book.

Nicholas Romanov Ph.D., founder of the Pose Method

The crew at CrossFit Endurance knows their stuff. Their combination of traditional periodized exercise with CrossFit is spot on. Anybody looking to maximize his or her endurance performance while maintaining, or even improving, fitness must read this book.

Josh Everett, CrossFit Level 1 and O-lift course instructor, NCAA Division 1 strength-and-conditioning coach

Simply put, Brian MacKenzie has helped me to evolve into a better athlete. His intuitive thinking, attention to detail, and extensive knowledge make him a very effective coach regardless of your sport or the level you are competing at. He has inspired me to refocus my training by helping me to realize the importance of constantly changing and adapting my goals, both mentally and physically. Brian has been a true coaching asset, keeping me competitive on the world and Olympic stage over the last three years.

Erin Cafaro , five-time US National Rowing Team member, two-time Olympic gold medalist

I very much respect Brians work. I was lucky enough to observe him in action working with average people who wanted to learn how to run and be fit. The improvements made in a single mornings teaching were impressive. For those who cant make it to one of his seminars, this book will provide the nuts and bolts of better running and endurance.

Lon Kilgore Ph.D., Senior Lecturer, Department of Sport, Exercise, and Health, the School of Science, University of the West of Scotland

I am so thrilled and excited for Brians book. During the past several years Brian has had a significant impact on the rapid improvement of our program at San Jose State University. My close relationship with Brian, and the implementation and development of training modalities outlined in this book, have been an integral part of our success. CrossFit and CrossFit Endurance have greatly enhanced the overall competitiveness of our program. Thanks to CFE protocols, San Jose States womens swim team won its first WAC Conference title, with 11 school records, 2 pool records, 2 WAC championship records, 1 overall WAC record, and WAC Coach of the Year.

Sage Hopkins, Head Coach, Womens Swimming and Diving, San Jose State University

June 18, 2010: I was lying on the pavement in a daze, pain torching the right side of my body, blood spilling onto the street from my face and legs. Unable to move, unable to breathe. All I could see was monthsyears!of training spent for nothing. Ten days later, after surgery to fix a broken clavicle, I was told by the top shoulder specialist in the Midwest that he couldnt offer more hope than a possible 75 percent use of my right arm. What he didnt know, what no one knew, was that the most important meeting of my life was a mere five weeks away. On August 12, 2010, I met Brian MacKenzie, and my life, both inside and outside the sport, was revived, but in a much stronger light.

Since that fateful August day, I, who had been a true believer in the Lydiard method, logging 30 hours a week of training, convinced that I needed to put in at least that much time (without strength work, of course), have been transformed into a stronger, faster, and more durable athlete than I ever could have imagined. By cutting my training hours in half, but making every moment of training purposeful and meaningful, and by eating a clean diet, I not only made a full recovery, with 100 percent use of my right arm, but I did it in half the time. Half. Let that sink in. I took a 20-week PT protocol and completed it in 9 weeks, getting cleared to race in October 2010. It was unheard-of by my doctor or any of his peers.

As a professional triathlete/duathlete, I cant imagine using any other method of training. Its not just about the faster recovery, its the fact that I continue to get faster and stronger every day. At 38, Im able to take on any athlete at any distance, with complete confidence in my abilities. Nothing makes me smile wider than passing a 20-something leg-burner on the run, putting insurmountable distance between us. CFE hasnt just made me a better athlete; its made me a better personhumble, grateful, and constantly seeking to stretch the bounds of human ability.

Guy Petruzzelli, professional triathlete, Top 10 internationally ranked professional duathlete

F irst and foremost, I need to thank my parents for raising and putting up with me. It took about twenty-five years for me to finally clue in to the passion that currently drives me, but it began with you two. Thanks also to my brother and sister for putting up with their big brother and helping me remain the kid I still am at times.